How to get Wiggly on your mat; Home Sequencing

One of the biggest struggles I had, and come common questions I receive about yoga at home is “how do you know what to do??” And I wanted to demystify that a little! You DO NOT need to be a yoga teacher to put together your own flows at home!

A studio practice isn’t accessible to everyone. Cost, child care, hours, proximity, SO many reasons. And some people don’t really enjoy following a video (or, just don’t want to every time), and this post is for you! If you are JUST getting started, read this post to get some good foundational ideas. If you are starting to put together your own home flows and practice, here are my best tips!

Here are a few tips to get your started;

Learn, know, and have Sun Salutation in your body. The Sweet deal is that once you’ve done it a few times you’ll have it, and then you’ll have a great sequence to fall into whenever you’re in need of inspiration. You can slow Sun Salutation WAY down, try and take 5 breaths in each pose. Or? Speed it up, move with quick breaths. You can swap out down dog for child, or a low lunge. There are endless ways to shift it around to make Sun Salutation A your entire practice for the day, and it’ll serve your body so well. Having that one sequence in your repertoire is so confidence building for a home practice, or in studio.

Let go of “YOGA” Yoga. What I mean by that is, instead of imaging your home practice looking like a studio practice; abandon that ship completely. Realize that a home yoga practice may look a bit like a warm up, a bit like a morning stretch, a bit like crossfit, a little like a club on a hot night, or a bit like sleeping. The beauty of an intuitive home practice is that you can move in whatever way’s feel good.

Forget the rules. You can omit any of those recipe pieces. You can just breath, open, savasana. The best part of a home flow is only doing what you want. I often end up warm, flow, invert, savasana.

Music. This is what saves me. I play something beat heavy and new when I want to just mess around, feel what feels, and find new fun ways to string together poses I am curious about. I’ve found my favorites on Spotify. I love to follow people on there, look at the new music and playlists that Spotify puts together, and I always try to put on my “discover” station a couple times a week to find new songs to save. I’m Autumn Meyer on there and have TONS of public playlists if you want to follow along with me there! My current favorite Playlist of mine is Vinyasa Flow.

Close your eyes. You’d be amazed at how much you can tune out the world when you hold a pose, or seat, with eyes closed and big breath. It’s magic. And if that is the entirety of your home practice, you’re already thriving.

Know a few powerful poses for your body. Ones that will make you feel really strong, your muscles alive, and are nice to add to your practice after a few warming Sun Salutations. For me I rely on Chair pose (like you’re sitting into a chair, kinda a squat) and switching it up with a twist, or breathing in and out of it (think; yoga squats!). Goddess pose (in workouts they’re kinda like a sumo squat), and a deep squat (pictured below are a squat and chair pose!) Both of those leave my body feeling fiery, and if I do a few sun salutations and a chair and goddess… I feel GOOD.

The biggest key to a home practice is to keep showing up on your mat, and moving a little bit. A few minutes, or a big long 90min practice, whatever you have space and time in your body and brain for? Do. The more you give it a try, the more confident and comfortable you’ll feel! And seriously, give music a try! It feels so good.

Any questions? Drop them here, on Facebook, or my IG! I’d love to help you trouble shoot some home movements.

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About Autumn!

I am a homeschooling, PNW Mama to two who treks with her kiddos on adventures, and is on a journey to empower, support, and love women through their Radical Self Love journeys. I am a yoga teacher, fitness lover, whole foods (and quite a lot of chocolate) eater, and big advocate for health at all sizes. To learn more about me and our family, and where to find us, check out my About page! For questions or collaborations email me at autumnmeyer25@gmail.com